A simple rhythm so you never run on empty. Review what is draining you, recharge across four dimensions, and relaunch with a clear intention for what comes next.
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This page is your workbook, and you fill it in right here. The AI companion is a separate file. You download it and upload it into your own AI, and it walks you through the three Rs.
Review the period honestly, recharge the battery, and relaunch with a clear intention. Run these three steps in order, at whichever scale you are on.
Review is data. Look at what went well, what did not, and pull the lesson out.
"Review is data. What went well, what didn't, remove the emotion and keep the lesson."
List the recurring activities that actually filled this period, not the idealized version. For each one, mark whether it filled you or drained you. Marc's own question is simple: which activities made you feel more alive, and which left you more emptied?
Strip the emotion, keep the lesson.
Marc also seeks feedback from others. Who could give you honest input on this period?
Recharge is the battery, mentally, physically, emotionally, and spiritually. In Marc's words, you cannot run on empty.
Sleep, fasts, massage, stretches, plus nutrition and movement.
Fun and enjoyment, the things you love, friends, trips.
Social media detox, meditation, silence, nature. Marc calls mental recharge the most neglected of the four.
Deepen your relationship with God, the Universe, or the divine, realign your purpose, give thanks.
"Burnout doesn't always arrive as exhaustion. Sometimes it arrives as nothing on your calendar that you actually want to do."
Relaunch is intention. Set the specific focus for the next block.
The three Rs are not a one time reset. You run the same cycle all the time, at five scales, and only the duration and depth change. This is where you set the rhythm so it keeps running without relying on willpower.
Using Marc's activities as the menu, write what you will actually do at each scale, and when. Note the activity and the time, for example a weekly review on Friday at 4pm.
Marc's examples
Marc's examples
You build the morning, shutdown, and night routines just below.
Marc's examples
Marc's examples
Marc's examples
At the daily scale, the three Rs live inside three anchor routines. Use Marc's own versions as a template, then test and adjust each one until it fits you.
A simple wind-down countdown to protect your sleep, credit to Brendon Burchard.
What time will your wind-down start, and what is your version of this?
Schedule all of the above into your calendar as soon as you can. Put the 3R sessions in first, as big rocks, alongside exercise and family, before business fills the gaps. If it is not scheduled on your calendar, it is not a priority.
This is your one page plan, your relaunch and your rhythm together. Print it and put it somewhere you will actually see it.
The AI companion works with ChatGPT, Claude, or any AI you use. It walks you through the three Rs, and everything you have already filled in here comes with it.
To be clear, this page is the workbook you fill in here. The AI companion is a separate file you download and bring into your own AI to be guided through the same three Rs.